Homemade Garlic Dough Balls

Here it is, my best creation to date:

Ingredients:

Yeast

Flour

Butter

Garlic

Parsley

Oil

Salt

Water

Strength Training Anatomy: Book Review

Strength Training Anatomy by Frederic Delavier

Amazon Link: Strength Training Anatomy (Sports Anatomy)

I bought this book for £13.99 at my local Waterstones. I was looking for Starting Strength, but that was unavailable and this one caught my eye.

Basically it is split into sections for bodyparts; Arms, Shoulders, Legs, Back, Buttocks and Abdomen. Each section contains around 15-20 exercises which may be performed on free weights or machines and there are some excellent illustrations with clearly marked muscle names. The illustrations of the person performing the exercise is drawn so that you can see the muscle fibres and clearly understand what is going on under the surface.

 

One of my personal favourite parts of this book is its attention to the possibilities of injury, with full reasoning and explanation as to why certain movements are not advised. Take for example the "dips" which engage the chest and triceps. In this book it explains that you should keep your head position in line with your spine, as the stress of the exercise itself can cause indirect pressure on the neck.

There are also more in depth explanations of health risks, such as the damage that may be caused to the knee joint during leg exercises. These are brightly marked with a yellow page and also fully determine the scientific facts behind the scenes.

Female readers may also be  drawn to this book as it not only shows the female body for many of the examples, but also goes into further detail, such as the reasoning behind rotation of the hips and the differences to men and why certain exercises may be easier or more difficult based on the physiology of the two sexes.

Although this book focuses solely on exercises and the motor functions of the human body, you cant fault its depth and completeness.

I am sure this will be a good read for those just starting out, and a great reference to pick up and absorb nuggets of information along the course of a fitness lifestyle.

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Protein Dessert Wrap

Ingredients:

1 Mission Deli Wrap (i used regular, wholemeal would be better)

1 Scoop Chocolate Whey Protein

1 Egg (Whole)

10g Chocolate Philadelphia Cheese Spread

Crack the egg into a microwavable bowl, and add in the 1 scoop of whey protein. This doesnt have to be chocolate, I have made it with vanilla before, but i prefer this version! Using a fork, mix it all together until you have a smooth batter.

Put this batter into the microwave on full power for about 50 seconds.

In the meantime, take the wrap and down the middle, spread in the chocolate cheese. I used Philadelphia for this, as it was what I had available at the time. However, Nutella or something similar would do the job. Its not ideal, with the high processed crap content, so if you can find a sugar free or low fat version that would be perfect.

Take out the egg and protein batter, which will now look like a small cake. cut this in half, and place along the chocolate spread so that you can roll the wrap closed as you usually would.

Wrap it all up, and place on a microwavable plate, then blast in the microwave for about 20 seconds more, just so you can melt the chocolate without making the wrap too soggy.

Take it out, cut it in half and enjoy!!


(Video to come soon!)

Approx 440 Calories
37 Carbs
31 Protein
16 Fat

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Choc & Raisin Cookie Cake!

 

Ingredients:

2 Scoops Chocolate Whey Protein

1.5 Scoops Oats

1 Egg

Small dash of Semi Skimmed Milk

Handful of Raisins

First add a scoop of whey and a scoop of oats into a mixing bowl. Crack open the egg and add that to the mix.

Give this a gentle stir to get it going, then add a small amount of milk. You want it like a batter, quite thick in texture.

Add in the 2nd scoop of protein and another half scoop of oats, this will thicken the mixture further so you will need to judge for yourself how much milk to add in.

Add the raisins, just a small handfull will do, and mix that in fully.

Scoop the mixture out onto a backing tray, and try and shape it into a square or rectangle, this makes it easier to cut into chunks later.

Stick it in the oven for around 5-7 minutes, the edges will turn a little bit golden and it should be firm throughout.

Take it out and slice into bitesize pieces.

Macros:
Approx 500 cals depending on how much raisins/ extra protein you put in
40 carbs
59 Protein
14 Fat




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First Tofu Challenge

 Ingredients:

Tofu

Red & Orange Peppers

Spring Onion

Paprika

Thyme

Olive Oil

Sweet Potato

Salt

Carrot

Tomato

First, finely chop the peppers, onion, and carrot and tomato and keep them to one side. Meanwhile, take the Sweet Potato and cut it finely into slices, keeping the skin on, before putting into the microwave for about 3 minutes until it is piping hot throughout.

Add some Extra Virgin Olive Oil into a frying pan, then add in the chopped veggies. Sprinkle a pinch of Thyme and a generous helping of Paprika into the mix, and give it a good stir to even it all out.

Leave that mixture to brown in the pan and in the meantime cut the desired amount of Tofu into cubes. Add the tofu after about 5 minutes of frying the veggies.

Continue to cook the mixture then add in your sweet potato, this is already half cooked so we are going to continue to fry the meal for about another 5 minutes until all ingredients are cooked well through and the tofu begins to brown with the paprika.

Add some salt to taste, and serve!

Cooking time: Approximately 15 minutes.


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Chocolate Fudge Granola Recipe

Here is my recipe for an incedibly tasty Chocolate Fudge Granola, using just three ingredients. Mix together some natural yoghurt, tropical flavour granola and some whey protein and enjoy the chocolatey goodness.

Macros:
415 Calories
43 Carbs
34 Protein
11 Fat




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